Ideally, I should first talk about meditation and then you give the technique. But, this is not an ideal world, deal with it. ;P
What do you think of when you think of meditation? Perhaps you see people sitting in a cross-legged position with their eyes closed trying to quiet their mind by focusing their awareness on their breath. Well, that is just one type of meditation. Perhaps you have also tried it sometime. Perhaps you don’t get any noticeable results from it.
I’ll give you a simpler meditation. A variation of this meditation was extensively used by Gurdjieff with his disciples. This won’t take much of your time. There are two ways of going about this meditation.
First choice. Throughout the day, whenever you can, stop all movement. You don’t have to do anything else. Just stop. There should not be any gap between the thought of stopping and the action of stopping. If you wait or delay, then you will be caught up in the mind. Be committed to the process if you make this choice. You will be stopping at odd times and odd places. Practice. Practice with no goal in mind except to see what happens.
Second choice. Pick a time and a place; use this setting for your meditation practice. Now, all you have to do is sit, still. Cease all movement, not even your eyes should move. So, choose the position of your eyes accordingly because they are the most restless. In Zazen meditation, it is advised that you keep them half shut, so you are not trying to keep them open or closed.
What will happen? When you cease all physical movement, your attention will turn to your mind. It will come under a magnifying glass. All the voices in your head will be amplified. You won’t believe the amount of noise there is. Stay with it, listen to it, flow with it. With time, the voices will quiet down. Don’t try to stop them, just go on listening. Keep in mind, I said listening, not speaking. There is a difference. When you are listening to those voices, you disassociate from them.
Personally, I prefer the first choice. The suddenness of the practice takes much less time and is able to better create the gap in which you can disassociate from your mind.
You don’t need to sit in meditation for long hours.
Keep it short, keep it simple, keep it sudden.
You are not the voices in your head, you are the one who listens.